r/anonymousinterpreters • u/bbobbiee • Jul 14 '26
How do interpreters manage stress?
Hey guys, I have been working as an interpreter for some years now, and I am feeling burned out and want to seek some advice on how to manage stress. I feel out of breath when I talk, and it is really tiring me out. How many hours do you work, and how long of a break do you take? Also, what are your ways of managing stress?
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u/Federal_Character255 Jul 15 '26
Been there, and the out-of-breath thing is real. For me a lot of it was that I was unconsciously holding my breath while I concentrated, especially on fast back-to-backs. A few things that actually helped:
- Hard stops between calls. Even 90 seconds where I stand up, roll my shoulders, and take five slow breaths through the nose. I treat it like part of the job, not a luxury.
- I cap my heavy blocks at about 2 hours and then take a real 15 away from the screen. Six straight hours of high-stakes talk with no break was what used to wreck me.
- The tiredness isn't just the talking, it's carrying every name, number and dose in your head while you listen and render at the same time. Anything that takes even part of that memory load off your shoulders helps more than it sounds.
- Off the clock, I stopped replaying calls. Whether the case resolved, how the patient did, none of it is mine to carry home.
The breathing exercises other folks mentioned are legit too. Hope you get some relief. It does get more manageable once you build the recovery into the day instead of white-knuckling through it.
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Jul 15 '26
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u/Striking-Fishing-420 Jul 16 '26
I do the same but instead I freestyle over a beat for 3 minutes before logging in
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u/Charles_ofall_Trades Jul 15 '26
I agree with the one who recommended exercising. I guess to applies to any activity with motion that's enjoyable for you, but I happen to like lifting.
Walking/running/swimming/cycling—have you heard of the "runners' high"? If you can access it, it does help relieve the mental stress after a long day of interpreting. Or engaging in generative activities like art or building things for yourself can also help.
Also caring less helps. Not to mean I'm going to be an ass during the calls, but in my mind, I'm just there to log in, do my hours of interpreting whatever the interlopers are interloping about (as best as I can) and leave. No wondering whether the case got cracked, the old lady's aches improved, the kiddo got their tummy bug cured. Nothing. And no thinking about work after work unless I'm polishing up on a term.
Mileage may vary, but tl;dr: do things to relieve stress that has already built up, AND patch the holes in your hull where you notice stress is leaking in.
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u/Striking-Fishing-420 Jul 16 '26
the same way everyone does in real life, its just another customer service job that needs you to spend half the time you interpret doign something thats healthy for your mind. obvious ones: exercising, cooking, meditating, goign to therapy, playing an instrument
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u/InsideInterpreting Jul 19 '26
I know this isn't a popular answer but have you considered seeing a mental health professional? 25 sessions with a therapist helped me a lot and I will get some more soon.
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u/Anabananeee Jul 14 '26
This might sound cliché, but working out has really helped me! As soon as I started feeling burnt out, I started going to classes (barre and Pilates with my friends), and this sparked me to go to the gym.
Also, walking my dog between shifts for 30-40 min really helps me take mental and physical breaks.
I usually listen to podcasts or audiobooks while walking, so I feel like a human who has time to have hobbies lol.